Exogenous Ketones
A Self-Experiment and an Analysis of Their Use and Benefits
Exogenous Ketones
A Self-Experiment and an Analysis of Their Use and Benefits
Ketone bodies supplied externally as powder or oil are also known as “exogenous ketones”. Only available in the USA a few years ago, they are now increasingly being sold in Switzerland and there are occasional reports about them (20min 12.1.22). If you google “exogenous ketones”, the first results you get are from supplement companies. Personalworkout was also contacted a few months ago (as well as almost weekly for other supplements). Anyone who knows Marc knows that he is very critical of the industry and tries everything himself before recommending anything.
The Ketogenic and Atkins Diets
The ketogenic diet was developed in the 1920’s in the USA and was used to treat epilepsy. It was found that when carbohydrates were drastically reduced, seizures became much less frequent or even stopped altogether. One reason for this is the interaction of ketone bodies with GABA, the neurotransmitter that calms and shuts down our nervous system.
The ketogenic diet then became known primarily as the Atkins diet for weight loss.
The Atkins diet sets a maximum of 5g of carbohydrates per day. This type of diet is very difficult to follow in the long run, and the initial weight loss is mainly based on water, which has a motivational effect on these people.
How energy is produced in the body
ATP production in the body is extremely complex (see diagram) and could fill several hundred pages. To put it simply, our bodies can produce energy in many different ways and from all three macronutrients: carbohydrates, fats, and proteins. This fact alone shows how well our bodies have adapted over the course of evolution. As long as we eat, no matter what, we can produce energy.
What is ketosis and when does it occur?
A distinction is made between glycogen synthesis (which occurs in the liver and muscle cells after carbohydrate ingestion), glycogenolysis (provision of glucose from carbohydrate stores in the liver) and gluconeogenesis(production of glucose from non-carbohydrates in tissues such as muscle, brain and kidney). Ketones belong to the latter category and represent one way in which this occurs.
Gluconeogenesis ensures that our nervous system and red blood cells (both glucose-dependent) can be supplied with glucose even when glucose is not available. If this does not happen for an extended period of time (3 days at the earliest), the body goes into a state called ketosis, in which more fatty acids are used for energy.
What are ketones and where and why are they used?
Ketones are a collective term for acetoacetate and 3-hydroxybutyrate. These substances are produced during ketogenesis from the oxidation of fatty acids and the breakdown of ketogenic amino acids in the liver. They are water soluble and can be transported through the blood to the mitochondria in heart and muscle cells, as well as to the brain and renal cortex, where they are used as energy sources in the citric acid cycle.
What are the effects of exogenous ketone bodies?
Supplement manufacturers advertise that exogenous ketones (primarily as beta-hydroxybutyrate) can put you into a state of ketosis and help you burn more fat. It does not matter if you are on a ketogenic diet or not.
Self Test and Conclusion
Our team used a product from a market leader for 10 days and observed what happened. Cost for 20 bags: CHF 130. The exogenous ketones were taken after a low carbohydrate breakfast and in the afternoon around 3 pm in a glass of water to keep the external carbohydrate intake as low as possible. The taste (raspberry) was very good. All other factors such as caloric intake and other lifestyle factors were kept as similar as possible.
No perceived or measured changes in body fat percentage were observed during or after the 10 days. Also, the claimed feeling of increased focus and attention did not occur.
What is the scientific evidence for exogenous ketones?
There are very few studies, and those that do exist have not examined how body fat percentage and weight change during supplementation. There are only positive effects on appetite suppression, which is not surprising since ketones are energy sources.
Conclusion on Exogenous Ketones
In mass sports or in the general population, exogenous ketones can hardly deliver what they promise. It makes no biochemical sense to assume that you can maintain your usual diet and that exogenous ketones will put you into a state of ketosis. Ketones are simply used as another source of energy in the human metabolism. They are also expensive.
In professional sports, there are other goals that have not been studied in detail. Ketone bodies are used as an energy source during prolonged endurance sessions and some people report better recovery or sleep.
Our free nutrition guide (GERMAN) has more valuable information for you. In addition, our Kitchen Workout cookbook (GERMAN)
contains many tasty and healthy recipes that you can easily make at home.
Do you want professional and, above all, practical support for weight loss and weight reduction? Then you’ve come to the right place. The personal trainers at Personalworkout will help you finally achieve your goal, with a success guarantee.
SOURCES
- https://www.20min.ch/story/bei-einer-keton-ueberdosis-drohen-vergiftungen-157006420660
- https://www.swissepi.ch/wohnwerk/bildung/fachthemen/fachthema-epilepsie/epilepsie-fachartikel/ketogene-diaet.html
- https://viamedici.thieme.de/lernmodul/548738/538879/ketonkörper
- https://schnelleinfachgesund.de/exogene-ketone/
- https://www.medicalnewstoday.com/articles/326607#takeaway
- https://pubmed.ncbi.nlm.nih.gov/?term=exogenous%20ketones https://pubmed.ncbi.nlm.nih.gov/?term=exogenous+ketones+weight+loss
- https://pubmed.ncbi.nlm.nih.gov/33883420/